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Gregory L. Johnson 08-18-2008 09:15 PM

Greg's Peak Performance
 
I've been maintaining a training log over on the Crossfit main site. Since I've been doing the weightlifting portion of the CA WOD since July 4 and plan on doing so for the next 16 weeks I've decided to move my log here.

I've found the schedule that works best for me is a T, W, Th, and a Sa or Sun. This means I usually do the CA WOD from M, T, W, and Sa skipping Friday's workout.

My goal during the next sixteen weeks will be improving my Olympic lifts. We'll see to what extent I will add in the core work. At some point I will need to add GPP or move back over to CF WOD in order to meet my other goals like getting out and climbing mountains or diving, things admittedly I have not had time to do this year. However, CA and CF do help me cope.

Allen Yeh 08-19-2008 06:20 AM

Welcome to the board.

What is your technical proficiency with the lifts? That will decide what day you should cut out. I had a similiar question for Greg a few months ago since I couldn't get in the gym all the days as required for the CA WOD.

Gregory L. Johnson 08-19-2008 01:20 PM

Allen, my technical proficiency is that of a beginner attempting to learn the lifts on my own.

Technique is definitely holding me back. In eight weeks my snatch has gone from 105 to 110 lbs. However, my C&J was better having gone from from 125 to 140 lbs. Progress in the C&J was held back by a shoulder problem that did not effect my snatch. For a few weeks I had to limit myself to Cleans.

Let me know if there is a better day to cut out.

Greg

Gregory L. Johnson 08-19-2008 08:59 PM

Tuesday 08/19/08

Back squat - 83% x 3 x 5: 177#
Snatch deadlift - 110% (of sn) x 3 x 3: 121#
Push press - 80% x 5 x 5: 96#

Allen Yeh 08-20-2008 03:15 AM

In that case I would skip the Saturday workouts and include the Friday workouts. Typically the Saturday workouts are max days or heavy singles. Or you could try to combine the 2 in a way like below:

This coming's Friday workout is:
* Tall snatch + 2 snatch balance - heavy single sn bal; 85% of single x 1 x 3
* Overhead squat - heavy single; 85% of single x 2 x 3
* Chin-ups - 3 x 12 (add weight if needed)

+ Metcon

Saturday is:
* Snatch - heavy single
* Clean & jerk - heavy single
* Back squat - heavy single
* Ab work of choice

Combination would be:
* Tall snatch + 2 snatch balance - heavy single sn bal; 85% of single x 1 x 3
* Snatch - go for a heavy single, once you miss, stop
* Overhead squat - 85% of single x 2 x 3

ETC.....

Gregory L. Johnson 08-20-2008 08:57 PM

Allen, thanks for the reply. I'll keep that in mind. Maybe, I'll do Friday's WOD over the weekend and if I have time I'll do Saturday's max day. I like the max day. It help keeps me motivated especially when I see progress.

Gregory L. Johnson 08-20-2008 08:59 PM

Wednesday 08/20/08

Muscle snatch - heavy single: 95-100-105#
Tall clean + push press + push jerk - 50% (of clean) x 2 x 4: 70#

Gregory L. Johnson 08-21-2008 09:18 PM

Thursday 08/21/08

Front squat - 73% x 3 x 5: 115#
Snatch pull - 100% x 3 x 3: 115#
Rack jerk behind neck - heavy single: Failed on 135#
Rack jerk behind neck 85% of single x 1 x 3: 115#

Gregory L. Johnson 08-24-2008 10:25 AM

Saturday 08/23/08

Tall snatch + 2 snatch balance - heaviest for day: 80#
85% of single x 1 x 3: 70#

Overhead squat - heavy single: 105#
85% of single x 2 x 3: 90#

Gregory L. Johnson 08-26-2008 08:40 PM

Tuesday 08/26/08

Back squat - 85% x 3 x 5: 183#
Clean deadlift - 115% (of clean) x 3 x 3: 161#
Push press - 83% x 4 x 5: 99#


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